Alrighty folks, step right up – it’s our very first in-house competition!
Announcing the 1st Annual OCCF WOD-O-WEEN…
When: Sunday, October 19
Time: 8am
Cost: $10
Divisions: Rx & Scaled, both men & women
Free T-shirt to all who register
Prizes for first place finishers!
Sign up at the desk.
Check back here for updates and more information.
A huge success and awesome effort put forth by everyone that competed. You all ROCKED IT!!
A shout out to our winners!!
Collin White – Rx Men
Jen Ryder – Rx Women
Denise Foster – Scaled Overall
We hope you all enjoyed the competition! More to come so stay tuned and keep working!
As for the scoring – each WOD had certain point values. The deadlift/push-up WOD – every pound you dead-lifted (reps x weight) and push-up you did was worth 1 point. The Row/Burpee WOD – every second remaining from the time cap was worth 1 point. The Chipper/Sprint WOD – every rep and sprint completed was worth 1 point. So, the winners were determined by who had the most points, not by how many WODs were won. Hope that clears things up!
Competition starts at 8am.
Athlete meeting at 7:30am. Judges meeting at 7am.
Please be on time!!
BOOM!
Here are the WODs for the WOD-O-WEEN Throw-down!!
WOD#1
Push/Pull
10 Minute AMRAP:
6 Deadlifts (men: 135 women: 105) (men: 105 women: 85)
12 Push-ups (Rx = Hand Release Push-Ups) (Scaled = Modified Push-Ups)
WOD#2
10 Rounds for time:
Time Cap: 20 minutes
Rx = 200m; Scaled = 150m Row
Burpee over Rower ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 burpees
(Rx – must jump with both feet over rower; scaled – can step over rower)
*must reset erg each row interval
WOD#3
Chipper
17 Minute Time Cap
50 Walking lunge Steps (men: 45# women: 25#)(men: 25# women: 10#)
40 Ball Slams (men: 20 women: 14) (men: 14# women: 10#)
30 Push-Press (men: 75# women: 45#) (men: 55# women: 25#)
20 Ab-mat Sit-ups
10 Burpee Wall Balls (men: 20 women: 14) (men: 14# women: 10#)
There will be a bonus movement if you have time left!!